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kettlebells

I enjoy exercise. Moving and sweating and pushing myself. But that doesn’t mean I want to spend hours and hours on my workout. I’m busy just like everyone else so I need to create efficient exercise routines.

I’m not a bodybuilder or figure competitor so I have no need for dozens of exercises that hit every individual muscle. There’s nothing wrong with that type of training (I’ve used it at other times in my life) its just not what I need right now.

If you’re like me and need an effective and efficient workout too, follow these principles…

1. Compound Movements

Compound movements are exercises that involve multiple muscle groups. Working multiple muscles at once certainly saves time. These can all be done with or without added weight. Things like:

Squat Presses – after you squat down and return to a standing position, press the weight overhead.

Squat

Press

Row to Stiff-Leg Deadlift – bend over at your hips with weight hanging straight down. Pull weight up to chest. Return to start. Contract glutes and lower back to stand up straight.

Row

Deadlift

Walking Lunge with Alternating Shoulder Raise – step forward into a lunge position while lifting both arms to at least shoulder height. One arm at front and one arm to the side. On the next step alternate arm positions.

Lunge with Shoulder Raise

Kettlebell Swings – start with the kettlebell between your legs in a slight squat. Contract glutes and hamstrings to thrust the weight forward and lift to about shoulder height.

Kettlebell Swings

I could go on and on but you get the idea.

2. Circuits

Circuits are a great way to get a quick workout in when your schedule is busy. Alternate upper and lower body movements and move from one exercise to the next without stopping. For example, squats, pushups, lunges, bent over row, etc.

3. Intensity Level

Adding more weight to your current routine (within reason!) can increase your intensity just enough to give your program a little boost. If you’ve been just going through the motions or doing a set number of reps without considering how challenged your muscles are, then maybe its time to increase the weight to make your workout more efficient and effective.

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Need an effective, quick workout that only requires one simple piece of equipment? A full-body kettlebell workout to the rescue!

Kettlebells have been used for hundreds of years but they seem to be the trend right now. And for good reason. Kettlebells are compact and sturdy. They don’t take up a lot of storage space and they don’t break easily. They come in a variety of weights and you can do lots of exercises with just this one piece of equipment. Kettlebells are a great addition, or a great start, to a home gym. You can buy them at most local sporting goods stores or online.

If you have a kettlebell or plan to buy one, here’s a workout to get you started.

Overhead press

Squat

Start with feet wide and toes pointed out slightly. Hold the kettlebell close and squat down as far as comfortable keeping your toes in line with your knees. Press back to start.

Bent over row

Start with feet staggered and hand right hand on right knee for balance and support. Hold kettlebell straight down in left hand. Keeping core tight, drive elbow up to lift kettlebell. Repeat on other side

Swings

Start with feet wide, core tight and back straight. Hold kettlebell between your legs and back behind your hips. With a controlled motion, swing bell by contracting your glutes and pressing your hips forward. Use muscle not momentum!

Upright row

Start with feet shoulder width apart and bell down in front of you. Keep core tight and back flat. Lift the bell straight up in front of you leading with your elbows. Pause and return to start.